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DAY 85

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Active Recovery

NUTRITION:

Calorie Maintenance

BE HAPPY:

Reinforcement Management

*Refer to your Exercise Log & Nutrition Log from your welcome packets.

BE HAPPY.

REINFORCEMENT MANAGEMENT

USE YOUR JOURNAL TO REFLECT 

NUTRITION.

CALORIES:

MAINTENANCE

Today is a calorie maintenance day, meaning you should aim to eat exactly the number of calories outlined in your welcome packet. We recognize how eager you may be to lose weight and think the fastest and most effective way to do that is to continue eating reduced calories. If we do that, our metabolism will slow too greatly, resulting in unfavorable results. Be sure to keep your calories up, but not above this number – otherwise, we will start to gain weight.

EVERYDAY CHALLENGE

DRINK 8, 8 OZ OF WATER TODAY

QUICK TIPS

FILL OUT YOUR FOOD LOG

TAKE YOUR MULTIVITAMIN

LOG YOUR SLEEP HOURS

In soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Our advice? Double the amount called for in the original recipe. You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake.

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Active Recovery

MUSCLE FOCUS

EQUIPMENT NEEDED

DIFFICULTY

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5 MIN WARM-UP

PICK 5 DIFFERENT EXERCISES

5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS

PUSH PULLS

HIGH KNEE MARCH

ARM CIRCLES

DEEP SQUAT

ARM & HIP ROTATIONS

FLUID WARRIOR

TORSO ROTATIONS

UP & OUTS

BOXER SHUFFLE

JUMPING JACKS

TODAYS WORKOUT

WORKOUT VIDEO.

Active Recovery

THIS WEEK'S FEATURED MEAL

Creamy Garlic Dijon Chicken

Click the link below for the recipe and instructions.

CALORIES:

624 kcal

PROTEIN:

39 g

CARBS:

25 g

FAT:

41 g

©2019 by SoulFit LLC